How Does Being a Night Owl Affect Your Health?

People who hate to miss a sunrise may have a lower risk of some chronic health problems, like type 2 diabetes and heart disease, than people who thrive on late nights and sleeping in, a new study suggests.

Differences in so-called sleep chronotypes — or natural sleep-wake cycles that program our body’s biological clock — have long been associated with the risk of a wide range of chronic health problems, including obesity, type 2 diabetes, fertility issues, digestive disorders, and mental illness. But much of this research has focused on what happens when people can’t sleep when their body is naturally wired to do so — a common issue for shift workers.

In 2022, scientists examined data on almost 500,000 adults ranging in age from 38 to 73 who were part of the UK Biobank, an ongoing government-funded research project. All the participants were asked about their sleep habits and mental health and well-being, and they also completed a series of cognitive tests to assess brain function. A subset of about 40,000 people also had brain scans and lab tests to collect genetic information.

7 HOURS

🔹People who got about seven hours of sleep each night had better cognitive outcomes than other participants, the analysis found.

🔹Longer or shorter periods of sleep each night were associated with a reduced ability to make decisions, solve problems, pay attention, process information, and learn new things.

🔹Seven hours a night was also ideal for mental health, the study found. Too much more or less sleep than this was associated with more symptoms of depression and anxiety and worse overall well-being.

Brain scans showed that people who got about seven hours of sleep each night had fewer structural changes in regions of the brain associated with cognitive processing and memory than study participants who got too little or too much sleep.

🔹Participants who consistently got about seven hours each night, without too much deviation from this pattern, had better cognitive function and mental health than people whose sleep patterns varied a lot or who got excessive or insufficient amounts of rest.

CIRCADIAN RHYTHMS

Another 2022 study took a different approach, focusing on people who do follow their natural sleep-wake cycles, also known as circadian rhythms. Scientists studied two distinct sleep chronotypes: 24 “early birds,” who were most alert in the mornings and tended to go to bed earlier, and 27 “night owls,” who were sharpest later in the day and tended to stay up late.

Overall, researchers found that the night owls had less ability to use fat for energy, meaning that fats accumulated in the body and increased the risk of type 2 diabetes and cardiovascular disease.

These metabolic differences can be explained by how well people with different sleep chronotypes use the hormone insulin to turn glucose, or the sugars in the blood from foods we eat, into energy that cells can burn immediately or store for later.

Early Bird

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🔹The study found that the early birds used glucose more efficiently for energy than the night owls, allowing them to churn through this energy source and then burn stores of fat for energy too.

🔹By contrast, the night owls didn’t use glucose as efficiently or burn through as much of their fat stores.

“The differences in fat metabolism between ‘early birds’ and ‘night owls’ shows that our body’s circadian rhythm could affect how our bodies use insulin,” said the lead study author, Steven Malin, PhD, an associate professor in the department of kinesiology and health at Rutgers University in New Brunswick, New Jersey.

“A sensitive or impaired ability to respond to the insulin hormone has major implications for our health,” Dr. Malin said.

🔹To get these results, researchers used advanced imaging to assess body composition, tested participants for insulin sensitivity, and used breath samples to measure fat and carbohydrate metabolism.

🔹Researchers also monitored activity levels, provided participants with all their meals to control energy intake, and conducted treadmill tests to determine their aerobic fitness levels.

🔹Early birds used more fat for energy both when they were at rest and during these exercise tests, the study found.

🔹Early birds were also more sensitive to insulin, meaning they were better at using this hormone to lower their blood sugar and more apt to burn fats for energy.

🔹Night owls were insulin resistant, meaning they needed more of this hormone to lower blood sugar levels and also tended to store more fats.

“This observation advances our understanding of how our body’s circadian rhythms impact our health,” Malin said. “Because chronotype appears to impact our metabolism and hormone action, we suggest that chronotype could be used as a factor to predict an individual’s disease risk.”

In God We Trust

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History, Texas, Pioneers, Genealogy

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The Angry Snake and Sharp Saw Lesson

There was a snake that crawled over a sharp saw and was cut. In anger, the snake wrapped the saw with its thick body and proceeded to squeeze the life out of the saw.

If you liked this, you will enjoy The Donkey, Tiger and Lion Lesson.

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In God We Trust

Thanks for supporting independent true journalism with a small tip. Dodie & Jack

We are thankful to our incredible sponsors!

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History, Texas, Pioneers, Genealogy

From award-winning Texas author Cynthia Leal Massey.

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The Power of Habit Summary

Everyone has big dreams, but they think that they have to do huge things to accomplish those dreams. They get so overwhelmed by their own aspirations that they get analysis paralysis and are sluggish to accomplish anything, much less the big things they had planned. They forget that everything great is accomplished through consistent daily effort. In other words, greatness is a habit.

In the book, The Power of Habit, Charles Duhigg tells us, “is that your habits are what you choose them to be.”

Everyone has habits, whether they know it or not. It’s simply the way the brain works. When you learn how your brain creates habits, you can figure out how to hack the brain and start replacing bad habits and building good ones.

Here’s a quick overview–every habit is centered around 3 things:

🔹a cue,

🔹a routine, and

🔹a reward.

Maybe you’d like to create a better morning routine. A lot of people wake up, hit snooze a few times, pick up their phones and catch up on news, social media, etc., and then get ready for work. The reward is more sleep, a comfortable morning, a slow start to the day.

But a comfortable morning is not a productive morning. So, if you can recognize the cue, you can alter the behavior, and change the reward. Lazy mornings usually happen because people keep their phone next to their bed and use it as their alarm. When you wake up, your phone is already in your hand, so of course you’re going to start your day by checking everything on it.

But if you change the cue by putting your phone across the room, you have to get up to turn off the alarm. When you’re standing there, you’re much less likely to spend much time on your phone. With the cue changed, it’s easier to change the routine to something like reading or exercise. As a result you’ll be rewarded with a healthier body, a sharper mind, and an all-around better day.

These rewards will cement the new behavior and over time you’ll have a much stronger daily performance that is grounded in strong habits.

When you know how the brain works, you can recognize the cues and rewards that you’ve been giving it and change them to eliminate unhealthy habits and build stronger ones. Over time, these habits will make you stronger, wealthier, and wiser.

Jack Dennis

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HEB FOOD DRUGS

In Moments of Desperation, We Were Broken

One of our faithful readers sent this to us recently:

“I was in Family Dollar store last night, and there was a lady and two kids behind me in the LONG line. One was a big kid, and the other one was a toddler. The bigger one had a pack of glow sticks, and the toddler was screaming for them.

The Mom opened the pack and gave him one which stopped his tears. He walked around with it smiling; but then the bigger boy took it, and the toddler started screaming again. Just as the mom was about to fuss, the older child bent the glow stick and handed it back to the toddler.

As we walked outside at the same time, the toddler noticed that the stick was now glowing; and his brother said, “I had to break it so that you could get the full effect from it.”


I almost ran, because l could hear God saying to me, “I had to break you to show you why I created you. You had to go through it so you could fulfill your purpose.”


That precious child was happy just swinging that “unbroken” glow stick around in the air, because he didn’t understand what it was created to do – which was “glow”.


There are some people who will be content just “being,” but some of us are chosen… we have to be “broken.”
We have to get sick.
We have to lose a job.
We go through a divorce.
We have to bury our spouse, parents, best friend, or our child…


In those moments of desperation, we were broken. But… when the breaking is done, then we will be able to see the reason for which we were created. So when you see us glowing, just know that we have been broken

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A New Year Green Pasture

A Special Message From Dodie Dennis (Retired RN)

With 40 years experience as a licensed Registered Nurse on a cruise line, a Colorado ski resort, and in Phoenix, AZ, I did everything from Operating Room to Immunology to all levels of Newborn care.

Among my favorite jobs was teaching childbirth and nutrition classes. For the most part, I believe whole foods trump supplements. And eating a nutritious diet loaded with veggies, grass-fed meat, and plenty of good fats is the starting point.

To this day, I do not take prescription medications and know other nurses and health practitioners who live medicine free lives as well. This doesn’t mean I haven’t taken prescribed drugs for pain after an old volleyball related surgery, but that was years ago.

You certainly cannot supplement your way out of poor dietary choices. However, even with the best diet, there may be a few gaps that we might want to fill to “supplement” a solid diet.

For example, Omega-3 fatty acids are vitally important to our health. Our Omega-3 to Omega-6 ratio should be 1:1 or 1:2. Sadly, the average person’s is more like 1:20. Not only are we not getting enough Omega-3 from sources like grass-fed meats and fish/seafood, we’re also over consuming Omega 6 (e.g. vegetable oils, excessive nut consumption) – a double whammy.

Personally, Jack and I don’t eat enough fish to get adequate Omega-3 due to concerns about toxins, mercury, etc. That’s why we “supplement” with Green Pasture Fermented Cod Liver Oil (FCLO).

I use the word “supplement” loosely here, since FCLO is really a whole food. Not only that, but it’s also a traditional food with a long history of use. Quite the opposite of highly processed fish oils.

Green Pasture’s website

🔹Fermented Cod Liver Oil is simply cod livers fermented naturally to extract the oils.

🔹The cold-processing method maintains all the fat soluble vitamins.

🔹Most fish oils on the market are heat processed. What’s worse is that they’re then bleached and deodorized, and since most of the vitamins have been removed or destroyed, synthetic vitamins are added back in.

FCLO contains more than Omega 3s. It’s also a great source of Vitamin A and Vitamin D, and contains small amounts of Vitamin K2, Vitamin E, and various other quinones.

If you want to try out the amazing benefits of Fermented Cod Liver Oil, or maybe your current supply is running low, we highly recommend Green Pasture.

Start the New Year with healthy habits. Now is the perfect time. Walk more, eat better, turn off the TV, read often, and achieve an improved lifestyle change.

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Which of the 16 Personality Types Are You?

There are 16 Personalities based on the idea proposed and developed by Isabel Briggs Myers and her mother Katherine Briggs around 1960.

They developed this 16 personality type indicator on the theory introduced by Swiss psychiatrist Carl G. Jung.

This test was originally published in 1962, and since then being used to identify the career preferences.

We provide a link to discover your personality. First check these out and guess which personality is yours.

I’m a Protagonist. What are you?

16 personalities letters mean the dominant domain in the personality of the person, e.g. E for Extrovert, I for Introvert, N for Intuitive, S for Sensing, F for feeling, T for thinking, J for judging, and P for perceiving.

The rarest personality type of MBTI is INFJ.

Here are the 16 Types of Personality.


The Inspector ISTJ Personality

From the outset, ISTJs are scaring. They seem genuine, formal, and appropriate. They additionally love conventions and outdated qualities that maintain persistence, challenging work, respect, and social and social obligation. They are saved, quiet, calm, and upstanding. These qualities result from the blend of I, S, T, and J, a personality type that is frequently misjudged.


The Counselor INFJ Personality


INFJs are visionaries and dreamers who overflow innovative, creative minds and splendid thoughts. They have an alternate, and usually increasingly significant, perspective on the world. They have a substance and profundity in the manner they think, never taking anything at surface level or tolerating things how they are. Others may some of the time see them as bizarre or exciting because of their distinctive point of view.

Click here to link 16 Personalities.


The Mastermind INTJ Personality


INTJs, as contemplative people, hush up, saved, and happy with being distant from everyone else. They are generally independent and would prefer to work alone than in a gathering. Mingling channels a contemplative person’s vitality, making them have to energize. INTJs are keen on thoughts and hypotheses. While watching the world, they are continually addressing why things happen how they do. They exceed expectations at creating plans and systems and don’t care for vulnerability.


The Giver ENFJ Personality


ENFJs are individuals centered, people. They are outgoing, optimistic, appealing, straightforward, profoundly principled and moral, and for the most part, realize how to interface with others regardless of their experience or personality. Mostly depending on instinct and emotions, they will, in general, live in their creative mind as opposed to in reality. Rather than concentrating on living in the ‘now’ and what is right now occurring, ENFJs will, in general, focus on the conceptual and what might happen later on.


The Craftsman ISTP Personality

ISTPs are baffling individuals who are typically extraordinarily informed and intelligent, yet besides very unconstrained and excited. Their personality attributes are less effectively conspicuous than those of different sorts, and even individuals who realize them well can’t generally foresee their responses. Where it counts, ISTPs are unconstrained, erratic people; however, they conceal those personality state statistics from the outside world, regularly effectively.


The Provider ESFJ Personality


ESFJs are the cliché social butterflies. They are extroverts, and their need to interface with others and satisfy individuals, for the most part, winds up, making them well known. The ESFJ typically will, in general, be the team promoter or sports saint in secondary school and school. Later on throughout everyday life, they keep on delighting in the spotlight and are fundamentally centered around arranging get-togethers for their families, companions, and networks. ESFJ is a typical personality type and one that is loved by numerous individuals.


The Idealist INFP Personality


INFPs, as most self observers, are peaceful and held. They favour not to discuss themselves, particularly in the first experience with another individual. They like investing energy alone in calm spots where they can comprehend what’s going on around them. They love dissecting signs and images and believe them to be illustrations that have further implications identified with life. They are lost in their creative mind and fantasies, consistently suffocated in the profundity of their considerations, dreams, and thoughts.


The Performer ESFP Personality

ESFPs have an Extraverted, Observant, Feeling, and Perceiving personality, and are generally observed as Entertainers. Destined to be before others and to catch the stage, ESFPs love the spotlight. ESFPs are attentive travelers who enjoy learning and sharing what they realize with others. ESFPs are ‘individuals’ with solid relational abilities. They are enthusiastic and fun and appreciate being the focal point of consideration. They are warm, liberal, and amicable, thoughtful, and worried about others’ prosperity.


The Champion ENFP Personality


ENFPs have an Extraverted, Intuitive, Feeling, and Perceiving personality. This personality type is a profoundly individual statistic, and Champions endeavor toward making their techniques, looks, activities, propensities, and thoughts they don’t care for cutout individuals and loathe when they are compelled to live inside a crate. They like to be around others and have a stable instinctive nature concerning themselves as well as other people. They work from their sentiments more often than not, and they are exceptionally discerning and mindful.


The Doer ESTP Personality


ESTPs have an Extraverted, Sensing, Thinking, and Perceptive personality. ESTPs are represented by the requirement for social cooperation, sentiments and feelings, sensible procedures, and thinking, alongside a need for opportunity. Hypothesis and digests don’t keep ESTP’s intrigued for long. ESTPs jump before they look, fixing their errors as they go, as opposed to sitting inert or getting ready emergency courses of action.


The Supervisor ESTJ Personality

ESTJs are sorted out, legitimate, committed, honorable, customary, and are extraordinary devotees of doing what they accept as correct and socially adequate. Although the ways towards ‘great’ and ‘right’ are troublesome, they are happy to have their spot as the pioneers of the pack. They are the embodiment of a good populace. Individuals look to ESTJs for direction and advice, and ESTJs are always upbeat that they are drawn closer for help.


The Commander ENTJ Personality


An ENTJ’s essential method of living spotlights on outer perspectives, and everything is managed sanely and consistently. Their free way of activity is inward, where instinct and thinking produce results. ENTJs are personality statistic conceived pioneers among the 16 personality types and like being in control. They live in a universe of conceivable outcomes, and they regularly consider difficulties to be obstructions as incredible chances to propel themselves. They appear to have a personality statistic present for the initiative, deciding, and finding alternatives and thoughts rapidly yet cautiously. They are ‘assume responsibility’ individuals who don’t prefer to sit still.

Click here to link 16 Personalities.


The Thinker INTP Personality

INTPs are outstanding for their splendid hypotheses and unwavering rationale, which bodes well since they are ostensibly the most intelligent disapproved of all the personality types. They love designs, have a sharp eye for getting on errors, and a decent capacity to understand individuals, making it an impractical notion to mislead an INTP. Individuals of this personality type aren’t keen on commonsense, everyday exercises, and upkeep, however, when they discover a domain where their innovative virtuoso and potential can be communicated, there is no restriction to the time, and vitality INTPs will consume in building up a perceptive and fair-minded arrangement.


The Nurturer ISFJ Personality


ISFJs are humanitarians, and they are always prepared to give back and return liberality with considerably higher generosity. The individuals and things they put stock in will be maintained and upheld with energy and unselfishness. ISFJs are warm and kind-hearted. They esteem agreement and collaboration and are probably going to be extremely delicate to others’ emotions. Individuals appreciate the ISFJ for their thought and mindfulness, and their capacity to draw out the best in others.


The Visionary ENTP Personality

Those with the ENTP personality are the absolute rarest on the planet, which is totally reasonable. Although they are outgoing individuals, they hate casual chitchat. They may not flourish in numerous social circumstances, particularly those that include individuals who are excessively not the same as the ENTP. ENTPs are keen and proficient should be continually intellectually animated. They can talk about speculations and realities in full detail. They are intelligent, reasonable, and objective in their way of dealing with data and contentions.


The Composer ISFP Personality

ISFPs are thoughtful people that don’t appear loners. It is because regardless of whether they experience issues associating with others from the start, they become warm, agreeable, and amicable inevitably. They are amusing to be with and exceptionally unconstrained, which makes them the ideal companion to follow along in whatever movement, notwithstanding, whenever arranged or spontaneous. ISFPs need to carry on with their life without limit and grasp the present, so they ensure they are always out to investigate new things and find new encounters. It is in an experience that they discover astuteness, so they do see more an incentive in meeting unique individuals than different self observers.

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Release date August 1, 2021.

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Texas author Cynthia Leal Massey.

How Our Sleep Choices Intrude With Living

Disturbing research continues to confirm how our work can affect our health in negative ways.

More Americans are suffering the consequences of stress, insomnia and overwork from our jobs. 

The blame goes primarily on each individual and not as much as the employer, as so many of us would like to believe.

For example:

A Pew Research Center study found that over 50% of workers check their work email on the weekends and 34% of them check email on vacation.

A Harvard Medical School study found that 23% of employed people experience insomnia and many more are struggling from a lack of rest.

Sleep deprivation is costing American companies over $63 billion in lost productivity annually.

It is not just sleep that is enhancing these health issues. A study by Manpower Group revealed that over 35% of people eat lunch at their desk every day and most employees never take enough breaks to renew their energy.

Over 100 Ways to Conserve Water

When it comes to conserving water, small adjustments can have a big impact. Conserve water with ideas from our 100+ water-saving tips.

INDOOR TIPS

KITCHEN

  • #1 When washing dishes by hand, don’t let the water run. Fill one basin with wash water and the other with rinse water.
  • #2 Dishwashers typically use less water than washing dishes by hand. Now, Energy Star dishwashers save even more water and energy.
  • #3 If your dishwasher is new, cut back on rinsing. Newer models clean more thoroughly than older ones.
  • #4 Designate one glass for your drinking water each day, or refill a water bottle. This will cut down on the number of glasses to wash.
  • #5 Soak pots and pans instead of letting the water run while you scrape them clean.
  • #6 Use the garbage disposal sparingly. Instead, compost vegetable food waste and save gallons every time.
  • #7 Wash your fruits and vegetables in a pan of water instead of running water from the tap.
  • #8 Don’t use running water to thaw food. For water efficiency and food safety, defrost food in the refrigerator.
  • #9 Install an instant water heater near your kitchen sink so you don’t have to run the water while it heats up. This also reduces energy costs.
  • #10 Keep a pitcher of drinking water in the refrigerator instead of running the tap. This way, every drop goes down you and not the drain.
  • #11 Reuse leftover water from cooked or steamed foods to start a nutritious soup, it’s one more way to get eight glasses of water a day.
  • #12 Cook food in as little water as possible. This also helps it retain more nutrients.
  • #13 Select the proper pan size for cooking. Large pans may require more cooking water than necessary.
  • #14 If you accidentally drop ice cubes, don’t throw them in the sink. Drop them in a house plant instead.
  • #15 Collect the water you use while rinsing fruit and vegetables. Use it to water house plants.
  • #16 When shopping for a new dishwasher, use the Consortium for Energy Efficiency website to compare water use between models.

LAUNDRY ROOM

  • #17 When doing laundry, match the water level to the size of the load.
  • #18 Washing dark clothes in cold water saves water and energy, and helps your clothes retain their color.
  • #19 When shopping for a new washing machine, compare resource savings among Energy Star models. Some can save up to 20 gallons of water per load.
  • #20 Have a plumber re-route your greywater to trees and plants rather than the sewer line. Check with your city and county for codes.
  • #21 When buying a washer, check the Consortium for Energy Efficiency website to compare water use between models.

BATHROOM

  • #22 If your shower fills a one-gallon bucket in less than 20 seconds, replace the showerhead with a WaterSense® labeled model.
  • #23 Shorten your shower by a minute or two and you’ll save up to 150 gallons per month.
  • #24 Time your shower to keep it under 5 minutes. You’ll save up to 1,000 gallons per month.
  • #25 Toilet leaks can be silent! Be sure to test your toilet for leaks at least once a year.
  • #26 Put food coloring in your toilet tank. If it seeps into the bowl without flushing, there’s a leak. Fix it and start saving gallons.
  • #27 When running a bath, plug the bathtub before turning on the water. Adjust the temperature as the tub fills.
  • #28 Upgrade older toilets with water-saving WaterSense® labeled models.
  • #29 If your toilet flapper doesn’t close properly after flushing, replace it.
  • #30 Use a WaterSense® labeled showerhead. They’re inexpensive, easy to install, and can save you up to 750 gallons a month.
  • #31 Turn off the water while you brush your teeth and save up to 4 gallons a minute. That’s up to 200 gallons a week for a family of four.
  • #32 If your toilet was installed before 1992, purchasing a WaterSense® labeled toilet can reduce the amount of water used for each flush.
  • #33 Consider buying a dual-flush toilet. It has two flush options: a half-flush for liquid waste and a full-flush for solid waste.
  • #34 Plug the sink instead of running the water to rinse your razor and save up to 300 gallons a month.
  • #35 Turn off the water while washing your hair and save up to 150 gallons a month.
  • #36 When washing your hands, turn the water off while you lather.
  • #37 Take 5-minute showers instead of baths. A full bathtub requires up to 70 gallons of water.
  • #38 Install water-saving aerators on all of your faucets.
  • #39 Drop tissues in the trash instead of flushing them and save water every time.
  • #40 Look for WaterSense® labeled toilets, sink faucets, urinals and showerheads.
  • #41 One drip every second adds up to five gallons per day! Check your faucets and showerheads for leaks.
  • #42 While you wait for hot water, collect the running water and use it to water plants.

GENERAL INDOOR

  • #43 Teach children to turn off faucets tightly after each use.
  • #44 See how your water use stacks up to others by calculating your daily water use.
  • #45 When the kids want to cool off, use the sprinkler in an area where your lawn needs it most.
  • #46 Encourage your school system and local government to develop and promote water conservation among children and adults.
  • #47 Monitor your water bill for unusually high use. Your bill and water meter are tools that can help you discover leaks.
  • #48 Learn how to use your water meter to check for leaks.
  • #49 Reward kids for the water-saving tips they follow.
  • #50 Avoid recreational water toys that require a constant flow of water.
  • #51 Grab a wrench and fix that leaky faucet. It’s simple, inexpensive, and you can save 140 gallons a week.
  • #52. We’re more likely to notice leaky faucets indoors, but don’t forget to check outdoor faucets, pipes, and hoses.
  • #53. See a leak you can’t fix? Tell a parent, teacher, employer, or property manager, or call a handyman.
  • #54 At home or while staying in a hotel, reuse your towels.
  • #55 Run your washer and dishwasher only when they are full. You can save up to 1,000 gallons a month.

OUTDOOR TIPS

XERISCAPE LANDSCAPING

  • #56 Use porous material for walkways and patios to prevent wasteful runoff and keep water in your yard.
  • #63 Group with the same watering needs together to avoid overwatering some while underwatering others.
  • #64 Plant shrubs and ground covers appropriate to your site and region.
  • #65 Plant in the spring and fall, when the watering requirements are lower.
  • #66 Avoid planting grass in areas that are hard to water, such as steep inclines and isolated strips along sidewalks and driveways.
  • #67 Leave lower branches on trees and shrubs and allow leaf litter to accumulate on the soil. This keeps the soil cooler and reduces evaporation.
  • #68 Start a compost pile. Using compost in your garden or flower beds adds water-holding organic matter to the soil.
  • #69 Use a layer of organic mulch on the surface of your planting beds to minimize weed growth that competes for water.
  • #70 Spreading a layer of organic mulch around plants helps them retain moisture, saving water, time and money.
  • #71 Use 2 to 4 inches of organic mulch around plants to reduce evaporation and save hundreds of gallons of water a year.
  • #72 Next time you add or replace a flower or shrub, choose a low-water-use plant and save up to 550 gallons each year.
  • #73 Collect water from your roof by installing gutters and downspouts. Direct the runoff to plants and trees.
  • #74 For automatic water savings, direct water from rain gutters and HVAC systems to water-loving plants in your landscape.

LAWN CARE

  • #86 Read the Landscape Watering by the Numbers guidebook to help you determine how long and how much to water.
  • #87 Use a trowel, shovel, or soil probe to examine soil moisture depth. If the top two to three inches of soil are dry, it’s time to water.
  • #88 Set a kitchen timer or alarm on your phone when using the hose as a reminder to turn it off. A running hose can discharge up to 10 gallons per minute.
  • #89 Check your sprinkler system frequently and adjust sprinklers so only your lawn is watered and not the house, sidewalk or street.
  • #90 Minimize evaporation by watering during the early morning hours when temperatures are cooler and winds are lighter.
  • #91 Timing is everything when it comes to irrigation. Learn how to set your controller properly.
  • #92 Look for WaterSense® labeled irrigation controllers.
  • #93 Learn how to shut off your automatic watering system in case of malfunctions or rain.
  • #94 Apply water only as fast as the soil can absorb it.
  • #95 If water runs off your lawn easily, split your watering time into shorter periods to allow for better absorption.
  • #96 Water only when necessary. More plants die from over-watering than from under-watering.
  • #97 Signs of overwatering: Leaves turn lighter shades of green or yellow, young shoots wilt, and sometimes algae or fungi grow.
  • #98 Water your plants deeply but less frequently to encourage deep root growth and drought tolerance.
  • #99 Use sprinklers that deliver big drops of water close to the ground. Smaller drops and mist often evaporate before hitting the ground.
  • #100 Use a rain barrel to harvest rainwater from gutters for watering gardens and landscapes.
  • #101 For hanging baskets, planters and pots, put ice cubes on top of the soil to give your plants a cool drink of water without overflow.

GENERAL OUTDOOR

  • #102 Winterize outdoor spigots when temperatures dip below freezing to prevent pipes from leaking or bursting.
  • #103 For more immediate hot water and energy savings, insulate hot water pipes.
  • #104 Wash your pets outdoors, in an area of your lawn that needs water.
  • #105 When cleaning out fish tanks, give the nutrient-rich water to your non-edible plants.
  • #106 When you give your pet fresh water, don’t throw the old water down the drain. Use it to water your trees or shrubs.
  • #107 Use a broom instead of a hose to clean patios, sidewalks and driveways, and save water every time.
  • #108 Set water softeners for a minimum number of refills to save both water and chemicals, plus energy, too.

Learning to Develop and Trust Your Intuitive Intelligence

“A wise old owl sat on an oak; The more he saw the less he spoke; The less he spoke the more he heard; Why aren’t we like the wise old bird?

My maternal great-grandmother, Chickasaw-Choctaw Margaret Delitha Morgan taught me this wise owl quote in the early 1960s.

I had no clue what an “oak” was and it’s the one word in the saying that I didn’t grasp right away.  Over 35 years later, I took a week long course (and follow up classes) to become certified in Neurolinguistics Programming (NLP)…a wise old owl perhaps.

The summary below is from my notes in one of the classes. It’s been updated to provide up-to-date information.

Learning to develop and trust our intuitive intelligence is more important now than ever.

According to a recent UCLA study, we are exposed to a tsunami of information that amounts to over 174 newspapers full of data per day. That is more than 5 times the amount of information we were exposed to just 20 years ago. Included in this deluge of data are countless opinions, endless streams of expert advice and a myriad of gurus and guides telling us what we should be doing in order to live our best lives.

Besides the Word of God, the reality is that the only guidance system we need to assist us in living our best life is the wisdom held within our natural intuitive intelligence. When properly developed, it can and will lead us to the choices, ideas and innovations that will guide us towards what is truly in our best interest and help us create the highest good in our lives.

Intuition is a subtle language, so understanding the various ways it communicates makes having a deep and meaningful relationship with it rewarding, reliable and much more fun.

Intuition operates in our body and nervous system on levels that range from basic, binary, survival-based communications to complete conversations that are elegant, sophisticated, and evolved.

Level 1: Gut Instinct

Attributes: safety, security, and survival.

We have all heard of this level of intuition, and most of us can recall a time when we have recognized it or felt its presence in our lives. Gut instinct may be the best known and most mainstream interpretation of intuition, but it is only a small part of the entire intelligence system.

We should not depend on it alone to guide us to our highest potential or outcome. Gut instinct is simple, basic, and binary, which means it communicates through the feeling of opposites and uses impressions such as yes or no, stop or go, safe or unsafe, to convey its message.

When your gut instinct is operating, it will answer such questions as: “Is this choice/person/relationship in my best interest? Can I thrive in this environment? Will this situation meet my deepest needs?”

Level 2: Heart-Based Intelligence

Attributes: courage, compassion, and communication.

The intelligence in the heart encourages us to adopt the practice of courage, compassion, and care and use them to communicate and connect with all other life forms in our environment.

It guides us to what is appropriate to say or do in moments of need and allows us to connect and communicate in often unspoken ways and to bond with people, animals, and places in ways that cannot be described by words or rational thought.

This center of wisdom prompts us to ask the questions, such as: “Is my life filled with beauty? Do I love what I do? How can I discover my joy? What would I do if I were not afraid? Am I bringing the best of myself to my life and the world?”

Level 3: Visionary Power

Attributes: imagination, visionary certainty, and creative possibility.

The third level of intuitive intelligence is found in the mystical and often misunderstood power of extrasensory perception (ESP), expanded spiritual vision, lucid dreaming and other elevated psychic events. This is the level of intuition where extraordinary solutions, alternate ways of doing things, and groundbreaking new ideas are commonplace.

When this center of wisdom is active it guides us to ask questions such as: “What do I see as a solution or possibility? Is there something I am overlooking? What dreams do I have for my future that I haven’t given myself permission to make into reality?”

Level 4: The Connection to Universal Wisdom

Attributes: Universal awareness and unity consciousness

The fourth level of intuitive intelligence is the most nonphysical of the group. This intelligence is often activated during deep meditation or advanced awareness practices, and it is sometimes reported after near-death experiences or times of great stress or trauma.

The highest level of intuition that humans can reach while in physical form is the one that allows us to access the realm of all things and to become consciously aware of our connection to and ability to create with the intelligence that is the source of our reality.

When we are aligned with this level of intelligence, we recognize that all things in life are valuable and appropriate and that we have the power within us to change and heal our lives if we so choose.

Here there are no questions. There is only consciousness.

As you become familiar with these levels of communication, your rapport with this natural form of intelligence will grow, evolve and expand and it will not matter what the rest of the world is telling you to do. With the direct guidance of your own wisdom you will be able to navigate any situation with a sense of joy, ease and great satisfaction.

Wisdom in summary.

Living in the Now

Living in the present is the ultimate form of sanity.

You are most attractive when you are living in the now—not living in the future, or striving for it, or worrying or trying to repair the past.

When you appreciate that you can’t control or tell the future, you become more human. You begin to receive different goals, interests and results. You naturally center more on enjoying people and you enjoy people more. You stop wasting time on negative chases or useless ventures.


We all have things we want to accomplish or obtain. There’s totally nothing wrong with this. But pursuing these types of objectives often gets us so obsessed to the point that we’re more passionate about the future than we are about today. That’s how our anxiety and distress begins.

Whether your pursuit is to make loads of money, get married, change the world, or to become admired by everyone, you simply cannot let it lead you down a seductive path.

It is far more powerful and effective to spend your time and energy applied to perfecting the right now.

Too many times we will perhaps spend too much time worrying about our goals for the future, when we could attract and achieve a far better future by the more powerful, happy and satisfying approach of living in today.

The present is a wonderful teacher; the future is a seducer.

Small Changes Work Big Time to Help Depression and Fatigue

Small Changes Work

Movement and action are among the best strategies for fighting depression and fatigue, but many of us could benefit from making just small changes in what we eat.

“Food choices can have a substantial benefit on your energy levels and outlook,” says Loralyn Dennis, retired Arizona Registered Nurse and Health writer. “Simply eat some protein with carbohydrates at each meal or snack.”

Studies have shown that our choices of what we eat can cause depression.

Diets high in carbohydrate-rich foods can increase brain concentrations of the amino acid tryptophan. This is converted in our bodies to mood-boosting serotonin.

“This could be a reason why many of us find that comfort foods high in carbs help us ease feelings of depression, fatigue and anxiety,” Dennis observed.

“Some of us can get somewhat grouchy or irritable without our carbs,” Dennis warns. “You don’t have to eat large amounts of protein, just a few ounces or so to help balance and feed your brain.”

One common denominator of many people suffering from the blues is the amount of sugar they consume.

“A bite of chocolate is not going to hurt now and then, but a regular dose of sugar daily is a no-no if you are tired and down,” cautions Dennis.

Cold-water fish, such as tuna, is a great source of omega-3 fatty acids, and is linked to people with lower rates of depression.

“Avoid processed fats and drink plenty of water,” added Dennis.    

How Many Secrets You Keep May Surprise Most

by Jack Dennis

Do you want to know a secret?

No one knows that…

A scientific study of 13,000 real life secrets found the average person has 13 secrets.

Most have been keeping quiet about them for at least 15 years. It’s human nature to keep secrets and tell little white lies, but until recently most people didn’t know that most people have as least one major secret they don’t want anyone to find out about. In fact, the average person has five of which they’ve never told another person.

When alone, people spend a great deal of mental energy just thinking about their secrets, according to Michael Slepian, a professor at Columbia Business School.

“People have this curious way of talking about secrets as laying them down or unburdening them,” said  Michael Slepian, the lead researcher from the management group.  “We found that when people were thinking about their secrets, they actually acted as if they were burdened by physical weight. It seems to have this powerful effect even when they’re not hiding a secret in the moment.”

We all have secrets.

The researchers were able to summarize the 13,000 secrets into common categories that involved things like drug use, harming someone, telling a lie, theft, violating someone’s trust, sexual infidelity, a secret hobby, and sexual orientation..

Among their findings:

60% chance a secret involves a lie or financial impropriety.

47% of secrets involves a violation of trust.

33% chance that it involves a theft, a hidden relationship, or discontent at work.

A separate UK study said at least 60 percent of Brits have a secret they dread friends or family finding out about. Secrets are wide ranging and include affairs, secret children, unknown marriages, shoplifting, getting caught drinking while driving, bed wetting, getting someone fired, debt, sexual turn-ons and phobias they’ve never shared.

Only 26 percent of those surveyed believed their partner would support them still if they did discover the secret.

Some of the most common secrets include:

  1. Having an affair
  2. An embarrassing incident
  3. Internet history
  4. Debt
  5. Sexual turn-ons
  6. Family history
  7. Phobia
  8. Purchases
  9. You smoke/used to smoke
  10. Real-life crushes
  11. Addiction
  12. You take drugs/used to take drugs
  13. Bank/credit card statements
  14. Age
  15. A criminal past
  16. Illness or condition
  17. Previous marriage(s)
  18. Pretending to like something/someone you loath
  19. Sexual orientation
  20. Tattoo
  21. Secret children
  22. Sexually transmitted disease
  23. Sexting/Snapchat
  24. Education/exam grades
  25. Pretending to be good at something